5 minutes of workout prep
bottoms up press x 10/side
Single leg RDL x 10/side
Goblet squats x 10
banded face pulls x 10


A.  DL; 50×3, 60×3, 70×3, 80×3
B.  DB bent over row x 10/side x 3 sets
20 minute amrap
25 ft. OH walking lunge
8 burpees over the barbell
25 ft. OH walking lunge
8 CTB pull ups

This is CF Open’s workout 16.1.

Cool Down
bench OH stretch x 30sec. x 2
wall stretch x 30 sec. x 2

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